自己动手防治高血压.ppt

适度运动 运动可以降血压 每周5~7天运动，每次30min,可分段进行（每段15min) 逐渐增加 自己喜欢的运动 运动指南 规律适度 目标：每周150min有氧运动 逐渐增大强度 每天1万步) 走楼梯、停车远一点、走一站坐公交车 * 禁 烟! * 限 酒！ 男性饮酒精不超过30克 即葡萄酒小于100-150毫升（2-3两） 或啤酒小于250-500毫升（半斤-1斤） 或白酒小于25-50毫升（0.5-1两） 女性则减半量，孕妇不饮酒。 不提倡饮高度烈性酒。 WHO对酒的新建议是：酒，越少越好 小 结 认识高血压 控制血压需认真服药 但更加需依靠健康生活方式 健康饮食（得舒饮食） 大量蔬菜和水果 全谷类食物 低脂或脱脂奶 坚果、豆类食物 减盐 限酒 适度运动 心理平衡 * Doctors will diagnose a person with two or more readings of 140/90 or higher taken on several occasions. A reason that it has to be more than one occasion is the occurrence of “White Coat Hypertension.” Some people experience high blood pressure simply from the stress of being in the Doctor’s office. If your Doctor suspects this they may send you home with a heart monitor to get appropriate readings. Of Most Americans eat way to much salt in their diets. The current recommendation is to consume less than 2.4 grams of sodium a day. 2 grams of sodium is equal to 1 teaspoon of salt. All our bodies actually need is 500 mg or ? teaspoon. Americans consume on the average 4000 to 6000 mg of sodium a day. For a person with high blood pressure the doctor my recommend a 1500 mg sodium diet. These low sodium diets can keep blood pressure from rising and help medications work better. If you look at the nutrition label of most convenience foods, you will see that many are very high in sodium. Also if you get nutrition information on foods we eat at restaurants, they are very high. IF you seriously want to cut the sodium level in your diet you need to eat convenience foods that are lower in sodium and eat out less often. In fact, you may want to eat out only once a week if that often. Activity: Hand out food labels with a variety of sodium levels. Include lower sodium and regular canned soups, instant and regular cooked cereals, Healthy Choice and regular frozen entrees, regular and low sodium canned and frozen vegetables, cottage cheese and natural cheese, regular and reduced sodium soy sauce, regular, reduced sodium and low